Mindful Monday – “Free Range” could be Barn Raised

MindfulMondayEach time You eat something, You are endorsing the journey it has travelled to your mouth so here are some delicious and mindful eating recipes for you to enjoy.

Zucchini, Pea and Mint Fritters



  • 2 cups grated zucchini
  • 1 cup fresh peas
  • handful of chopped mint
  • handful of chopped parsley
  • salt and black pepper
  • ¾ cups grated parmesan
  • ½ cup coconut flour
  • olive oil to shallow fry
  • egg
  • extra flour to shape fritters
  • roasted tomatoes to serve


  • First off, drain the grated zucchini by pressing it firmly in a cheesecloth, or you can just use your hands, to remove excess moisture.
  • In a mixing bowl, combine the zucchini, peas, herbs, parmesan, flour and egg. Mix well.
  • Heat the olive oil in a cast iron pot, use the extra flour to shape the fritters and shallow fry until brown and crisp.

Drain on kitchen paper. Serve with roasted tomatoes. Makes six fritters.

Banting & Ovo-Lacto Vegetarian Friendly


Mindful Eating Fact:

Many of our foods that are labeled ‘free range’ are merely cage free or barn raised, these animals are often only ‘free to roam’ in sandy paddocks, never seeing or walking on grass. I would like to see these products correctly labelled as cage free instead of free range which applies particularly to ‘free range’ eggs. ‘Free range’ chickens in South Africa are still often routinely debeaked or ‘trimmed’, fed GMO grains and the male chicks are macerated alive. There are a handful of true free range egg suppliers in South Africa and generally their eggs are not available at the major retail stores.


Sonia Mountford

Sonia Mountford lived as an expat in the Middle East for a number of years and enjoyed travelling and exposure to third and first world cultures. Her interest in food security began while visiting in Sri Lanka after floods and discovering the politics around Food Aid. As a co-founder of Grass Consumer Action and the only full time member, she spent four years researching the dysfunctional food system in South Africa, investigating, questioning and exposing misleading claims. Although her interests range from food politics to toxins in our food, including harmful ingredients in processed foods and Big Food influence; she soon came to realize that the most important part of the food journey begins on farms. For that reason she spends much of her time visiting farms, learning and talking about constraints and concerns in production methods with farmers. Passionate about nutritional food security she believes higher animal welfare farming practices are not only necessary for ethical reasons but also for human health. She is an ambassador for SOIL, BEES and healthy WATER. Mountford started EATegrity (eategrity.co.za) “Helping You Find Integrity in the Food Chain” in 2015. Her aim is create greater consumer awareness about the food chain and to encourage transparency in the South African food industry.

Leave a Reply

Your email address will not be published. Required fields are marked *